12 week strength - press replacing bench

Other Discussions Programming Discussion
1

Hi!

I bought the 12 week strength - However, I want to focus on the overhead press and not the bench, cause I might do a strength meet afterwards.

Is it ok to just replace the benching with pressing variants? Or does a press focus require a different programming structure?

If replacing is fine, does anybody got recommendations for specific exercises?

2

There is a 12 Week Press Template which you may or may not have seen: https://www.barbellmedicine.com/product/12-week-press-template-version-2-0/

3

I have not :frowning: but thanks !

4

Yeah, but if you don’t want to shell out the money you certainly can sub in press variants to 12ws.

5

So for the first 8 weeks you’re pretty much doing a lot of volume for each lift then start specializing in one. Just do the press instead of bench although all the supplemental lifts are meant for the bench specialization.